Humpday pump day Workout
Warm up
500m row
3x
20s. 1 arm plank hold e/s
10 spa push up
10 toes on plate RDL 16/12kg
4 rounds for quality
10 box step ups 22.5/15kg
7 ring row
5 push ups
0-5 mins
Row meters
5-10 mins
30 DBL KB Clean and Jerk 2x 16/12kg
10-15 mins
10 Rope Climbs
10 min row
10 min bike
10 min ski
70-75% HR
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